You want to learn how you can get rid of the way you snore and not annoy anyone around you while you sleep. Make sure you read through this article and see how you can do just that with all of the tips inside it to expand your knowledge on snoring.
To help stop snoring problems, try to avoid taking sleeping pills or other types of tranquilizing medication to help you rest. These sleep aids may help you feel more restful, but they also contribute to both snoring and sleep apnea. Some tranquilizers are even addictive and can cause health problems if overused.
Clearing or opening your nasal passages can keep you from snoring. A nose that is clogged or constricted can be a cause of snoring. Take a steamy shower or use a humidifier, vapor rub, or neti pot to unclog your nasal passages when you’re suffering from a cold. You can also try nasal strips, which lift the nose open and allow more air to pass through.
If you snore in the winter months, try sleeping with a humidifier. Sometimes very dry air, such as that we are exposed to in the dead of winter, causes a stuffed up nose. This makes a person breathe through their mouth and often results in snoring. A good quality humidifier will add moisture to the air and help you to avoid this problem.
Those people who are carrying excess weight, particularly around the neck, snore more than those who don’t. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you are a little heavier than you should be, endeavor to become thinner immediately. You will look and feel healthier, besides improving your sleep at night.
You may find that smoking cessation will actually alleviate snoring. Another possible solution is to cease smoking each night, several hours before you go to bed. Smoking causes your throat to swell, leading to the narrowing of your airway. Cutting back on smoking or eliminating it entirely will reduce the amount of throat inflammation you suffer and make snoring less common for you.
If you have tried a whole bunch of snoring remedies, schedule a visit with your physician. There are prescription medicines out there that can help you, or your doctor can suggest some other habits or ideas that can keep you from snoring as much. Getting your doctor’s perspective is always a good idea.
One of the ways that you can improve your breathing and eliminate snoring at night is to inhale steam for several minutes before bed. Taking in steam can help to break down your congestion, which can play an integral role in clearing your passages to allow you to sleep efficiently.
Use multiple pillows to reduce snoring. When your head is elevated, your jaw and tongue move forward, keeping the airway open and less restricted. There are also specially designed pillows which can be positioned under the neck, opening the airway. Simply raising your head is often a good solution to snoring issues.
Change your position, and how you sleep, to get rid of how you snore. The majority of snoring takes place when people sleep on their backs. This position allows the muscles in the throat to relax and collapse somewhat. By sleeping while on your side, you can prevent the muscles from relaxing and enjoy more restful sleep.
One tennis ball could often help reduce your snoring. Prior to going to bed, attach the ball to your nightwear. Each time you roll over onto your back, the ball will prompt you to switch back to your side. Side-sleeping will cut snoring sounds significantly.
You should avoid alcohol, sedative or sleeping pills before going to bed. These things can make your throat muscles and tissues to relax and obstruct your breathing which will cause snoring. You may feel that your snoring is causing you to lose sleep so you take a sleeping pill. But this will only make the snoring worse so you should avoid them.
To reduce snoring, train yourself to breathe through your nose. There are snoring strips on the market that adhere across the bridge of the nose. They open the nasal passages to encourage nasal breathing. These can be used in conjunction with chin straps to prevent the mouth from opening while you sleep.
Take a good hot shower before going to bed. Not only will it relax you and help you get to sleep, the steam from the shower will moisturize and open your respiratory passages. When you are dry inside you are more likely to snore. The steam will remedy that problem.
If you have tried the most common at home treatments to end your snoring, it may be time to consult your doctor to see if an anti-snoring mouth guard can solve your problem. The device holds your teeth together to prevent the jaw muscles from relaxing enough to result in snoring.
You can use essential oils to control snoring. Eucalyptus and peppermint oil are said to open congested nasal passages, allowing you to breathe through your nose again. Simply sniff the aroma of the oils, or place a drop under your nose so that they can work to help alleviate snoring. Try them out whenever you are dealing with a stuffed up nose.
Snoring can be a problem if you are used to sleeping on your back. This position can cause the tissues in the throat to become lax which can in turn block your airway, causing snoring. Try to sleep in a different position, such as on your side to eliminate this problem.
If snoring is causing you or someone you love to lose sleep, think about avoiding dairy products, at least close to bedtime. Dairy products, especially milk, create excess mucous in the nose and throat, and can even make breathing more difficult. The more mucous you produce, the more you will snore.
Just as you’ve learned from the beginning of the article, there is a lot you can do to get rid of the snoring that can be annoying while you sleep.
So use the tips above and just get rid of any unwanted snoring while you sleep.